Saturday- June 18, 2011

Run/Walk:

Went about 4.0 miles in 60 min, a mix of jogging and walking. First run in a few months since I've had two calf strains (right calf) in the spring and wanted to give it ample rest. We'll see if it continues to be okay, but felt fine today.

It was about humid as it gets so I was able to literally wring out my shirt like a soaked towel.....yummy!

Friday- June 17, 2011

400 Swim

4 x 50 kick with Noodles
-Work on kicking on "rail"

4 x 200 Pull
#1 150 Moderate-strong/50 @ 85%
#2 100 Moderate-strong/100 @ 85%
#3 50 Moderate-strong/150 @ 85%
#4 4 x 50 @ 85% @ :05 rest
-Take :10 rest between Moderate-strong & 85% length
-Take :15 rest between 200's

4 x 150 Pull
#1 150 Moderate-strong
#2 100 Moderate-strong/50 @ 90%
#3 50 Moderate-strong/100 @ 90%
#4 3 x 50 @ 90% @:10 rest

12 x 50 @ 1:05
1 Stroke, 2 Choice

5 x 100 @ 1:45
#1 25 Fast/75 Mod
#2 50 Fast/50 Mod
#3 75 Fast/25 Mod
#4 Easy
#5 100 FAST!

300 EZ Warmdown
________________________

3400 LCM
About 1hr 15 min

-Swam down at Dynamo Chamblee since all Cobb pools had a furlough day
-got down to 1:08 on last 100.

Thursday- June 16, 2011

400 Swim
200 Kick
300 Pull
100 Drill

600 Pull @ 9:00
3 x 200 @ 3:15 (100 Aerobic/100 neg. split)
400 Pull @ 6:00
4 x 100 IM @ 2:00 (Desc 1-4)
300 Pull @ 4:30
6 x 50 Kick strong @ 1:15
200 Pull @ 3:00
8 x 25 @ :45 (Build, Ascend, Easy, Fast)
100 Pull @ 1:30
8 x 12.5 FAST @ :30

200 EZ
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4400 LCM
About 1 hr 25 min

-Good Endurance workout with a little sprint at the end

Tuesday- June 14, 2011

(2x)
2 x 100 @ 2:00, 1:40
2 x 200 @ 3:45, 3:10
4 x 50 @ 1:00, :50

1 x 200 Kick @ 4:30
2 x 100 Kick @ 2:15
4 x 50 Kick @ 1:10
100 EZ

(4x)
3 x 50 @ 1:15
2 Mod, 1 FAST

5 x 200 Pull @ 3:10
Desc 1-5 w/ Buoy, Paddles, Snorkel

4 x 50 EZ
________________

4100 LCM
About 1hr 30 min

-40th Birthday today and I'm feeling it! Did 4100 (extra 100 to grow on)
-Desc down to 2:29 on pull set

Monday- June 13, 2011

400 Swim
200 Kick
300 Pull
100 Drill

5 x 100 @ 2:00
-25 Drill/50 Build/25 Kick

10 x 100 @ 1:40
-4 Aerobic Pace/1 FAST

200 EZ

8 x 50 @ 1:30
-4 FAST/1 EZ

100 EZ

600 Pull w/ Paddles, Buoy & Snorkel
-Moderate

200 EZ
____________________

4000 LCM
About 1 hour 20 min

-Held 1:20's on aerobic 100's, 1:12 on fast
-50's kicked my ass! I gotta long way to go